Comparing Nutrients in 1 kilogram Bread, white, commercially prepared, toasted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Almonds	14%	72%	14%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Almonds	Recommended Dietary Allowance
Energy	100% 2900kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	24% 7.64g	119% 38g	32g per day for Men 19-50 years
Omega 3	138% 2.2g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	725% 123g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	419% 545g	166% 216g	130g per day for Men 19-50 years
Sugars	85.5% 62g	60% 43.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.5% 1.1g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	76.3% 29g	329% 125g	38g per day for Men 19-50 years
Protein	161% 90g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	346% 4.15mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	259% 3.37mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39.3mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	260% 1040μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Almonds	Recommended Dietary Allowance
Calcium	119% 1190mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	1146% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	416% 33.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	147% 1030mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	358% 5370mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	284% 31mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread, white, commercially prepared, toasted vs Almonds:

• Bread, white, commercially prepared, toasted has 2 times more Vitamin B1, 2.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3.4 times more Vitamin B2, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 106.8 times more Vitamin E than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Bread, white, commercially prepared, toasted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bread, white, commercially prepared, toasted vs Almonds:

• Bread, white, commercially prepared, toasted has 7.6 times more Selenium and 537 times more Sodium than Almonds.
• While Almonds contain 2.3 times more Calcium, 7.5 times more Copper, 10.4 times more Magnesium, 5.2 times more Manganese, 4.7 times more Phosphorus, 5.6 times more Potassium and 4.6 times more Zinc than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bread, white, commercially prepared, toasted has 73.3 times more Omega 3, 2.5 times more Carbohydrate and 1.4 times more Sugars than Almonds.
• While Almonds contain 2 times more Energy, 12.5 times more Fat, 5 times more Saturated Fat, 6.6 times more Omega 6, 4.3 times more Fiber and 2.4 times more Protein than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.